Broccoli VS Edamame
A detailed nutritional comparison
Broccoli
Edamame
🎯 Quick Verdict
Broccoli and edamame provide complementary benefits. Broccoli is lower in calories and higher in fiber, making it ideal for weight management and digestion. Edamame, on the other hand, delivers significantly more protein and healthy fats, making it a great choice for muscle development and energy. Both are nutrient-dense and fit well into most diets, including vegan and gluten-free options.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 55 (per 100g) | 120 (per 100g) | ✓ |
| Protein | 4g (per 100g) | 11g (per 100g) | ✓ |
| Carbs | 11g (per 100g) | 9g (per 100g) | ✓ |
| Fat | 0.6g (per 100g) | 5g (per 100g) | ✓ |
| Fiber | 2.6g (per 100g) | 2.5g (per 100g) | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin C | 89mg (per 100g) | 6mg (per 100g) | ✓ |
| Vitamin A | 623 IU (per 100g) | 300 IU (per 100g) | ✓ |
| Calcium | 47mg (per 100g) | 63mg (per 100g) | ✓ |
| Iron | 0.7mg (per 100g) | 2.3mg (per 100g) | ✓ |
🏆 Category Winners
Protein
Edamame contains nearly 3x more protein per serving than broccoli.
Fiber
Broccoli offers slightly higher fiber for improved digestion.
Calories
Broccoli is significantly lower in calories, making it ideal for weight loss.
Vitamins
Broccoli has higher levels of vitamin C and vitamin A for immunity and eye health.
🥗 Diet Compatibility
Keto
Food 1: Compatible
Food 2: Compatible
Both are low-carb options.
Vegan
Food 1: Compatible
Food 2: Compatible
Both are plant-based foods suitable for vegans.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither contains gluten, making them safe for individuals with gluten intolerance.
Paleo
Food 1: Compatible
Food 2: Not Compatible
Broccoli fits paleo guidelines, but edamame (soybeans) does not.
Low Carb
Food 1: Compatible
Food 2: Compatible
Both foods have low carbohydrate content.
💪 Health Benefits Comparison
Food 1 Benefits
- High in vitamin C, boosting immune function
- Rich in fiber, aiding digestion and gut health
- Contains antioxidants like sulforaphane, potentially reducing inflammation
- Low in calories, ideal for weight management
Food 2 Benefits
- Excellent source of plant-based protein for muscle growth and repair
- Rich in healthy fats, supporting heart health
- Contains iron and calcium for bone and blood health
- Provides isoflavones, which may support hormonal balance
✅ The Bottom Line
Choose broccoli if you're prioritizing weight loss, fiber, or vitamin C intake. Opt for edamame when higher protein, healthy fats, and iron are desired. Both are versatile and nutrient-packed options for a balanced diet.
Choose Food 1 for: Weight loss, digestion, immunity support
Choose Food 2 for: Muscle recovery, energy, plant-based diets
